Shape Up in 2011

Old Dec 30th 2010, 9:42 pm
  #1  
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Default Shape Up in 2011

This is my game plan:

SMART objectives
Specific: 18 weeks of proper eating and exercise
Measurable: By doing the 18 weeks
Achievable: Yes, the only resource I have to strive to make available is willpower
Realistic: Absolutely
Timebound: 18 weeks

Its tempting to make some specific changes as my objective, but the danger in doing so is that you never really know how your body will change--so I'm making my objective completing 18 weeks of good eating and exercise. However, my expectation is to lose 2 trousers sizes.

How? Body-For-Life principles, as taken further at www.transformation.com, which really works. In essence:
High-intensity aerobics (mainly rowing machine), generally no more than 20 minutes each session, 3 times a week. Although I'll probably do some hour-long sessions, just for the hell of it.
Weight training, sessions split between upper body and lower body+abs, 3 sessions a week.
6 or 7 meals a day, each with clean protein and low GI carbs; very limited carbs after midday. Protein shakes as 2 or 3 meals each day. Lots of fresh veg, limited fruit in order to avoid sugar. Loads of water, caffeine once a day (before training).
Various supplements: Creatine, garlic tabs, ginseng, multivits.
At least 7 hours of sleep each night.
One day off per week, which is an opportunity to eat sensibly rather than gorge. Maybe a few beers, too.

What's your plan?
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Old Dec 31st 2010, 5:16 am
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Default Re: Shape Up in 2011

Originally Posted by Bahtatboy View Post
This is my game plan:

SMART objectives
Specific: 18 weeks of proper eating and exercise
Measurable: By doing the 18 weeks
Achievable: Yes, the only resource I have to strive to make available is willpower
Realistic: Absolutely
Timebound: 18 weeks

Its tempting to make some specific changes as my objective, but the danger in doing so is that you never really know how your body will change--so I'm making my objective completing 18 weeks of good eating and exercise. However, my expectation is to lose 2 trousers sizes.

How? Body-For-Life principles, as taken further at www.transformation.com, which really works. In essence:
High-intensity aerobics (mainly rowing machine), generally no more than 20 minutes each session, 3 times a week. Although I'll probably do some hour-long sessions, just for the hell of it.
Weight training, sessions split between upper body and lower body+abs, 3 sessions a week.
6 or 7 meals a day, each with clean protein and low GI carbs; very limited carbs after midday. Protein shakes as 2 or 3 meals each day. Lots of fresh veg, limited fruit in order to avoid sugar. Loads of water, caffeine once a day (before training).
Various supplements: Creatine, garlic tabs, ginseng, multivits.
At least 7 hours of sleep each night.
One day off per week, which is an opportunity to eat sensibly rather than gorge. Maybe a few beers, too.

What's your plan?
I'll eat what you don't.............

Seriously - which you clearly are - shouldn't "Measurable" refer to an amount of weight you intend to lose, not the time frame?

Still, I take your point about trouser sizes (although isn't that just a waist measurement?).

Me? I don't want to lose weight - I want to lose fat ............
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Old Dec 31st 2010, 5:18 am
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Default Re: Shape Up in 2011

........ by the way - why creatin?
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Old Dec 31st 2010, 5:31 am
  #4  
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Default Re: Shape Up in 2011

Originally Posted by Bahtatboy View Post
This is my game plan:

SMART objectives
Specific: 18 weeks of proper eating and exercise
Measurable: By doing the 18 weeks
Achievable: Yes, the only resource I have to strive to make available is willpower
Realistic: Absolutely
Timebound: 18 weeks

Its tempting to make some specific changes as my objective, but the danger in doing so is that you never really know how your body will change--so I'm making my objective completing 18 weeks of good eating and exercise. However, my expectation is to lose 2 trousers sizes.

How? Body-For-Life principles, as taken further at www.transformation.com, which really works. In essence:
High-intensity aerobics (mainly rowing machine), generally no more than 20 minutes each session, 3 times a week. Although I'll probably do some hour-long sessions, just for the hell of it.
Weight training, sessions split between upper body and lower body+abs, 3 sessions a week.
6 or 7 meals a day, each with clean protein and low GI carbs; very limited carbs after midday. Protein shakes as 2 or 3 meals each day. Lots of fresh veg, limited fruit in order to avoid sugar. Loads of water, caffeine once a day (before training).
Various supplements: Creatine, garlic tabs, ginseng, multivits.
At least 7 hours of sleep each night.
One day off per week, which is an opportunity to eat sensibly rather than gorge. Maybe a few beers, too.

What's your plan?
thats a pretty good plan, wont say good luck but rather get stuck in.
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Old Dec 31st 2010, 5:40 am
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Default Re: Shape Up in 2011

Originally Posted by Bahtatboy View Post
This is my game plan:

SMART objectives
Specific: 18 weeks of proper eating and exercise
Measurable: By doing the 18 weeks
Achievable: Yes, the only resource I have to strive to make available is willpower
Realistic: Absolutely
Timebound: 18 weeks

Its tempting to make some specific changes as my objective, but the danger in doing so is that you never really know how your body will change--so I'm making my objective completing 18 weeks of good eating and exercise. However, my expectation is to lose 2 trousers sizes.

How? Body-For-Life principles, as taken further at www.transformation.com, which really works. In essence:
High-intensity aerobics (mainly rowing machine), generally no more than 20 minutes each session, 3 times a week. Although I'll probably do some hour-long sessions, just for the hell of it.
Weight training, sessions split between upper body and lower body+abs, 3 sessions a week.
6 or 7 meals a day, each with clean protein and low GI carbs; very limited carbs after midday. Protein shakes as 2 or 3 meals each day. Lots of fresh veg, limited fruit in order to avoid sugar. Loads of water, caffeine once a day (before training).
Various supplements: Creatine, garlic tabs, ginseng, multivits.
At least 7 hours of sleep each night.
One day off per week, which is an opportunity to eat sensibly rather than gorge. Maybe a few beers, too.

What's your plan?
I am in, will be following slimming world eating plan, as I find it easy to do and don't feel cheated of anything. Gym x 3 times a week, I have a personal trainer for first few weeks. I don't drink coffee but will be upping my water and cutting out alcohol for at least the first month. My aim is to drop at least 3 kg in the month of January. Writing this down makes me do it.
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Old Dec 31st 2010, 5:41 am
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Default Re: Shape Up in 2011

Originally Posted by Bahtatboy View Post
This is my game plan:

SMART objectives
Specific: 18 weeks of proper eating and exercise
Measurable: By doing the 18 weeks
Achievable: Yes, the only resource I have to strive to make available is willpower
Realistic: Absolutely
Timebound: 18 weeks

Its tempting to make some specific changes as my objective, but the danger in doing so is that you never really know how your body will change--so I'm making my objective completing 18 weeks of good eating and exercise. However, my expectation is to lose 2 trousers sizes.

How? Body-For-Life principles, as taken further at www.transformation.com, which really works. In essence:
High-intensity aerobics (mainly rowing machine), generally no more than 20 minutes each session, 3 times a week. Although I'll probably do some hour-long sessions, just for the hell of it.
Weight training, sessions split between upper body and lower body+abs, 3 sessions a week.
6 or 7 meals a day, each with clean protein and low GI carbs; very limited carbs after midday. Protein shakes as 2 or 3 meals each day. Lots of fresh veg, limited fruit in order to avoid sugar. Loads of water, caffeine once a day (before training).
Various supplements: Creatine, garlic tabs, ginseng, multivits.
At least 7 hours of sleep each night.
One day off per week, which is an opportunity to eat sensibly rather than gorge. Maybe a few beers, too.

What's your plan?
My plan is to see you down the trap bar for a massive session in week 6!

good luck - we have a reasonable amount of gym equipment at home. Last year, the plan was to buy it all - this year, I shall consider using it, next year I will use it.

you mustn't rush these things.
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Old Dec 31st 2010, 6:01 am
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Default Re: Shape Up in 2011

Personally my plan is to get back on it and lose the last of the dubai weight

Objective: get to a body fat percentage of 10-12% to do so i will have to have lost fat, gained muscle and got pretty damn fit.

Method: Follow strictly a Paleo / Primal lifestyle.

IE
eat: meat, fat, eggs, vegetables, nuts and seeds, little fruit, very little starch and no sugar

Exercise: slowly and gently daily, lift big and heavy at high intensity 3 x a week (will mix this one with body weight stuff) and sprint train 3 x a week.

Supplements and Hacks: Vitamin D3 5000 iu daily, Omega 3 1g daily, multivit daily, use ice packs/ice baths to develop more brown fat, intermittent fast occasionally, will exchange some meals for protein shakes

Timeframe: 16 weeks, at that point i will review as it will probably need some tweaking to get to 10-12% but i should be pretty damn close by then

Last edited by shiva; Dec 31st 2010 at 6:09 am.
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Old Dec 31st 2010, 6:10 am
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Default Re: Shape Up in 2011

slow daily exercise will consist of a treadmill desk which i will be building next week

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Old Dec 31st 2010, 6:54 am
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Default Re: Shape Up in 2011

A little lifestyle reminder as the NEW Year Guilt Trip sets in

There are two women attached one is a 51 year old health Garu the other a TV Cook

She is a TV “health guru” advocating a holistic approach to nutrition and ill health, promoting exercise, a pescetarian diet high in organic fruits and vegetables. She recommends detox diets colonic irrigation and supplements, also making statements that yeast is harmful, that the colour of food is nutritionally significant, and about the utility of lingual and faecal examination.

She is a TV cook, who eats nothing but meat, butter and deserts.
Attached Thumbnails Shape Up in 2011-health-garu.jpg   Shape Up in 2011-tv-cook.jpg  
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Old Dec 31st 2010, 7:07 am
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Default Re: Shape Up in 2011

Originally Posted by rowell View Post
A little lifestyle reminder as the NEW Year Guilt Trip sets in

There are two women attached one is a 51 year old health Garu the other a TV Cook

She is a TV “health guru” advocating a holistic approach to nutrition and ill health, promoting exercise, a pescetarian diet high in organic fruits and vegetables. She recommends detox diets colonic irrigation and supplements, also making statements that yeast is harmful, that the colour of food is nutritionally significant, and about the utility of lingual and faecal examination.

She is a TV cook, who eats nothing but meat, butter and deserts.
valid point, I shall be following the Nigella method just in smaller more healthier portions, McKeith is a nutcase
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Old Dec 31st 2010, 7:16 am
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Default Re: Shape Up in 2011

my tuppence worth..

concentrate more on lifestyle rather than diet.
eating less, but sitting around on your arse all day may shed a few pounds but your heart is not getting the exercise it needs to remain healthy.

My goals: well i have an Ironman in April. That is why i have had to spend the christmas holidays (against my hungover body's will) swimming and running for 2-3 hours daily.

Im not a fan of multivits, although i appreciate that sometimes its hard to get all the correct vitimins in our everyday diet. (especially when my wife is away and im cooking pot noodles for 1)

Good luck everyone.

Point of note, i am 6ft 2 and 2 years ago topped at 100-101Kg. Im vary from 86-69KG and with my last push on the training expect to be 84KG by April.

I didnt get this loss by brunches, boozing and sitting around. It is through hard training.

My advice, join a group whether its cycling, swimming, weightlifting, running. whatever, group sessions are a lot better for motivation and a sense of long term "belonging"

good luck former fatties
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Old Dec 31st 2010, 7:38 am
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Default Re: Shape Up in 2011

Originally Posted by Bahtatboy View Post
This is my game plan:

SMART objectives
Specific: 18 weeks of proper eating and exercise
Measurable: By doing the 18 weeks
Achievable: Yes, the only resource I have to strive to make available is willpower
Realistic: Absolutely
Timebound: 18 weeks

Its tempting to make some specific changes as my objective, but the danger in doing so is that you never really know how your body will change--so I'm making my objective completing 18 weeks of good eating and exercise. However, my expectation is to lose 2 trousers sizes.

How? Body-For-Life principles, as taken further at www.transformation.com, which really works. In essence:
High-intensity aerobics (mainly rowing machine), generally no more than 20 minutes each session, 3 times a week. Although I'll probably do some hour-long sessions, just for the hell of it.
Weight training, sessions split between upper body and lower body+abs, 3 sessions a week.
6 or 7 meals a day, each with clean protein and low GI carbs; very limited carbs after midday. Protein shakes as 2 or 3 meals each day. Lots of fresh veg, limited fruit in order to avoid sugar. Loads of water, caffeine once a day (before training).
Various supplements: Creatine, garlic tabs, ginseng, multivits.
At least 7 hours of sleep each night.
One day off per week, which is an opportunity to eat sensibly rather than gorge. Maybe a few beers, too.

What's your plan?
Bahtatboy...looks like your account has been hacked mate
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Old Dec 31st 2010, 8:53 am
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Default Re: Shape Up in 2011

Originally Posted by commander View Post
my tuppence worth..

concentrate more on lifestyle rather than diet.
eating less, but sitting around on your arse all day may shed a few pounds but your heart is not getting the exercise it needs to remain healthy.

My goals: well i have an Ironman in April. That is why i have had to spend the christmas holidays (against my hungover body's will) swimming and running for 2-3 hours daily.

Im not a fan of multivits, although i appreciate that sometimes its hard to get all the correct vitimins in our everyday diet. (especially when my wife is away and im cooking pot noodles for 1)

Good luck everyone.

Point of note, i am 6ft 2 and 2 years ago topped at 100-101Kg. Im vary from 86-69KG and with my last push on the training expect to be 84KG by April.

I didnt get this loss by brunches, boozing and sitting around. It is through hard training.

My advice, join a group whether its cycling, swimming, weightlifting, running. whatever, group sessions are a lot better for motivation and a sense of long term "belonging"

good luck former fatties
thanks I have been out and bought a load of veggies, fish and eggs etc, you are right it is not about diet but about lifestyle. Cutting down on carbs as well. I am planning to exercise more, the only way to get shot of the fat is to work it off Hope you have a great New Year x
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Old Dec 31st 2010, 9:13 am
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Default Re: Shape Up in 2011

Originally Posted by Blue Cat View Post
I am in, will be following slimming world eating plan, as I find it easy to do and don't feel cheated of anything. Gym x 3 times a week, I have a personal trainer for first few weeks. I don't drink coffee but will be upping my water and cutting out alcohol for at least the first month. My aim is to drop at least 3 kg in the month of January. Writing this down makes me do it.
when I was seeingmy personal trainer and eating well I lost one kg a week for 10 weeks, so it's certainly doable.

You'll need to cut the booze out though.
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Old Dec 31st 2010, 9:13 am
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Default Re: Shape Up in 2011

Originally Posted by shiva View Post
Personally my plan is to get back on it and lose the last of the dubai weight

Objective: get to a body fat percentage of 10-12% to do so i will have to have lost fat, gained muscle and got pretty damn fit.

Method: Follow strictly a Paleo / Primal lifestyle.

IE
eat: meat, fat, eggs, vegetables, nuts and seeds, little fruit, very little starch and no sugar

Exercise: slowly and gently daily, lift big and heavy at high intensity 3 x a week (will mix this one with body weight stuff) and sprint train 3 x a week.

Supplements and Hacks: Vitamin D3 5000 iu daily, Omega 3 1g daily, multivit daily, use ice packs/ice baths to develop more brown fat, intermittent fast occasionally, will exchange some meals for protein shakes

Timeframe: 16 weeks, at that point i will review as it will probably need some tweaking to get to 10-12% but i should be pretty damn close by then
10-12% is pretty good though isn;t it?
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